Warm Up 

400 m Run / 500 m Row 

25 Sit Ups 

25 Push Ups 

25 Air Squats 

25 Lunges 

25 Arm Circles (fwd&bk) 



For Time

Row 2K 

25 Burpees 

1 Mile Run 

25 Burpees 

Row 2K 

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